Threshold training helps the body clear lactate acid from the system, whilst continuing to run at a relatively fast pace. This session is perfect for runners and triathletes running up to 10km in distance.
Fartlek is a Swedish term that is often used by runners and it means speed-play. See a previous post about training intensity (levels) to know how hard to work.
Start the workout with a Warm Up (WU) of ten to fifteen minutes of easy jogging at Level II.
The main set is made up of four repetitions at Level IV, each with two minutes of Rest Interval (RI) afterward at Level II. The first rep is eight minutes long, the second six minutes, the third four minutes and the final one is only two minutes long.
The Cool Down (CD) is at a low intensity, jogging (Level I-II) for ten to fifteen minutes.
Finish with 10 minutes of stretching to assist with the recovery.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
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